Weight management and body image - a balanced approach

There is no magic weight loss potion. Learn to like the body you have and look after it.

Food for thought...

The struggle to develop and maintain a healthy and balanced attitude to diet, exercise and body weight / image is difficult for many people, particularly in Westernised countries.

It seems the harder we try to follow dietary and / or exercise guidelines or specific formulas - the more we are seen to fail, which can create a potentially harmful cycle of disorderly eating and exercising.

Let's  concentrate on a sensible and healthy approach to food, diet and exercise and start to believe in ourselves.

Diets don't work

Research and statistics worldwide tell us time and time again that DIETS DON'T WORK !

Reasons include:

  • diet means deprivation for many people and encourages over or disordered eating
  • the majority of people can't maintain the guidelines of most diets in particular fad diets
  • they negatively influence physical and mental energy and wellbeing
  • they slow down a person's metabolic rate and actually decrease weight loss and increase subsequent weight gain
  • they don't educate people about healthy choices for permanent long term weight management and health
  • they give temporary results that in many cases reverse and subsequently make people gain more weight than lost
  • many diets don't educate or incorporate sensible exercise guidelines
  • they work on formulas where one hat fits all
  • some of them are dangerous, in particular any diet that cuts down or even cuts out a food group.

Healthy weight tips

  • Be realistic about your need to lose or gain weight. What is your genetically inherited shape? Are you fit? Are you energetic and happy?
  • No food is good or bad.
  • Choose realistic weight loss or gain goals - are they specific, measurable, attainable, realistic and timely (SMART) based? realistic? attainable?
  • Learn about non hungry eating and eating associated with emotions
  • Eat a variety of foods from each food group and vary foods within those groups. Aim for a low fat, high fibre and complex carbohydrate diet with plenty of unprocessed foods.
  • Limit processed foods such as take away or fast food meals.
  • Watch meal portion sizes (don't super size up).
  • Enjoy food and eat slowly.
  • Don't skip meals, particularly breakfast.
  • Drink water (1-3 litres per day).
  • Get moving - exercise every day if you can. Both dedicated and incidental exercise. Make sure the exercise you pick is enjoyable and something you will keep doing. Build in variety and look upon exercise as any chance to get up and move.

A word on being underweight

Being underweight can be a difficult for some people. Overall the principles are no different in terms of applying the 'healthy weight' guidelines. Some additional tips include:

  • Have regular meals at scheduled intervals and don't skip meals.
  • Have smaller, more frequent meals and incorporate healthy snacks between meals (for example smoothies, dried fruit / nuts).
  • Have a check-up with your doctor to eliminate an underlying medical cause.
  • Consult with a dietitian.

Body image

Definition

Body image is linked to our self awareness, self perception, self esteem and how we view ourselves in this world. Body image is influenced by many factors including; parenting, gender, culture, media, peers, the fashion and beauty industry and self esteem.

For example, Western society in the last 40 years or so has promoted thinness as the ideal body shape for women, whereas other cultures revere fuller female figures. The average Australian woman's dress size is actually 14 not 10 or 8 as portrayed in many areas of the fashion and beauty industry. In addition it is normal for women to have fat distributed on their hips and thighs and be a certain body weight to facilitate menstruation, fertility, lactation, protect against osteoporosis and to maintain healthy skin, eyes, hair and teeth.

Men are also increasingly under pressure to achieve an ideal body including thinness, muscularity and definition.

What can be done?

Overall health and wellbeing is the important goal of which healthy, balanced eating and exercise is an important part. Caring for your mental health and wellbeing is also equally important: including focusing on positive achievements, avoiding negative and black / white self talk and aiming for a balanced view of self and others in the world.

There are a variety of self-help and professional resources including Counselling and Deakin Medical Centre staff that can also assist with tackling issues around health, wellbeing and body image.

Shopping, healthy eating and recipes

It is important to remember that the foods we eat will directly affect our energy levels and how we feel.  Eating away from home means learning about eating in a healthy balanced way, avoiding fad diets and learning how to prepare healthy, low cost, quick meals that taste good! Good shopping habits are a key part of this.

Shopping and meal planning

  • Set aside a weekly budget for food and buy to your budget
  • Write down everything you spend. This will truly amaze you! Do it for a week or two.
  • Set yourself a weekly food plan which lists all meals for the week. This makes purchasing items at the supermarket quicker and easier and ensures you won't have to go to the supermarket during the week to pick up forgotten items.
  • Shop at the local market for fresh produce and meat. Alternatively, be sure to shop at large supermarket chains for cheaper priced items. Watch for weekly specials and avoid shopping at convenience stores or milk-bars.
  • If you live in shared accommodation, consider taking turns to cook. This will allow for less people to be in the kitchen at once and will save on food wastage.
  • Buy only what you need for the week. Not only will this lower the shopping bill, it will also ensure you are not purchasing items that are not needed.
  • Plan meals with a high vegetable content. This will save you money and is a healthy option.
  • Buy foods such as - soups, pasta and pasta sauces, rice, beans and lentils, meat and fish, vegetables and fruit plus extras such as spices, herbs, sauces and stock cubes
  • Drink mainly water (tap water is fine in Australia as is bottled water) and avoid large amounts of alcohol and soft drinks. Water is better for you and MUCH cheaper!
  • Take lunch and snacks to University. Not only will you save time and money but you will know exactly what you are eating and therefore ensure it's healthy. Include snacks such as fruit, yogurt, dried fruit and nuts.
  • Deakin Medical Centre staff and past students have put together a student recipe book (87 KB) full of cheap, easy to prepare and healthy meal ideas. Enjoy.

Further information and advice

From Deakin Medical Centre

Additional resources

Please note: Whilst care has been taken to ensure that external web sites are credible sources of information, no responsibility can be taken for their content. Web-based health information does not replace the need to see an appropriate health care professional.

Body image

  • Self esteem - advice from Deakin Counseling Service
  • Eating disorders (food - a source of pleasure and pain)- advice from Deakin Counseling Service
  • Butterfly foundation - supports Australians with eating disorders. The Butterfly Foundation provides financial assistance for the relief of sufferers of eating disorders and for the prevention of disease by supporting education and early intervention programs
  • If not dieting - provides help and support to achieve/maintain a healthy weight for each individual person, whilst not dieting or feeling guilty about food
  • Eating disorders - information, resources, support and advocacy for people and their families experiencing an eating disorder

Diet and fitness

  • Go for your life - aims to promote healthy eating and increase levels of physical activity
  • Australian Sports Commission 
  • Glycemix index - information on many aspects of the Glycemic Index of foods, including latest data, new research, books, testing services and information on the GI symbol program
  • Travelsmart - information about the state government exercise and environment initiative 'Travelsmart' relating to Deakin.

Getting help

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25th July 2011